Assertive "No"..

The other day i attended a training on Assertiveness Skills. I took it as part of my regular training plan and not to understand how/when to say "No". People around have always known me as a pretty strict and direct person. I would tell things frankly, without apprehensions about what the listener would feel. But i know i have changed a lot with time. I dont open up many a time but i certainly have to be assertive to a large extent at workplace. During my early days as a developer in 2003, I would take up piles of work on my shoulders and toil on weekdays/weekends to finish it. After a couple of years, I realised there is no use working like a donkey. I had to be smart. Its ok to be a workaholic if you are a bachelor but not when you have a family.So i became a little firm in my decisions. I would signal my boss well in advance if things were not coming out as expected. I started to plan and foresee risks. If things are so very urgent/critical, i do work late night/on weekends but not as a rule. Life is a lot better because i have learnt to say "No", though this doesnot always help !! u wanna try this too ?

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